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Exercise or Die (important tips included)

Updated: Mar 18, 2023

Whether you want to defend yourself effectively, get healthier, or just look good, you need to exercise to achieve those results. Exercise has been proven to be so important to our overall health that not doing it has been shown to be worse than smoking!

Some proven physical benefits of regular exercise are:

  • Increased strength.

  • Increased muscle tone.

  • Increased bone strength and density.

  • Increased functional mobility.

  • Increased agility.

  • Increased coordination.

  • Increased athleticism.

  • Increased energy levels.

  • Increased sleep quality.

  • Increased brain health and memory.

  • Reduction of stress.

  • Reduction of pain.

  • Reduce your risk of chronic disease.

  • And many, many more benefits.

Additionally, here are some proven health/medical benefits of having a regular exercise routine:

  • Prevention of All-causes of Cardiovascular Related Death.

  • Prevention of Many Types of Cancers (including starving cancer cells that are already in your body).

  • Prevention of Type 2 Diabetes.

  • Prevention of Osteoporosis.

  • Boosts your Immune System.

  • Makes You Smarter (increases cognition and new brain-cell growth).

  • Has Anti-Aging Effects (helps you live longer).

  • Improves your Mental Health and Mood (fights depression).

  • Improves Your Ability to Do Daily Activities and Prevent Falls (quality of life).

  • Improves Self Confidence.

Another thing to consider, is that we are ALL getting older. By starting a consistent physical fitness program now (at any age), you will give yourself a better quality of life in the future.

Quality of life means that you will still be able to function and move around unassisted. Regardless of your age today, there is one thing for certain, having a poor quality of life affects everyone around you.

Do you really want to be a mental, physical, and financial drain on your children, other family members, and society?

How to Exercise (excerpt from The Mayo Clinic):

For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:

  • Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.

  • Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing.

If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more.

Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.

Excerpt from The Mayo Clinic:

I'm so adamant about you achieving optimal fitness and health, that I will personally design a fitness program for you (at no charge), so you can get started on this crucial journey for your health. Send me a message here at

Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training and tips for you.

Here is the link: The Short Fight,

Thanks so much!

Want to get in the best shape of your life? Check out our fitness training programs here

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Until next time, Stay Fit!


Lawrence Castanon,

Author, The Short Fight

Below are some of the studies done on the important health benefits of exercise:





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